Comparing Nutrients in 5 ounces Almonds VS Bread

Macros Ratio

	Protein	Fat	Carbs
Almonds	14%	72%	14%
Bread	16%	15%	69%

Macro Nutrients

	Almonds	Bread	Recommended Dietary Allowance
Energy	28.3% 821kcal	13.4% 388kcal	2900kcal per day for Men 19-50 years
Fat	73% 70.8g	6.6% 6.42g	97g per day for Men 19-50 years
Saturated Fat	17% 5.4g	3.1% 0.99g	32g per day for Men 19-50 years
Omega 3	0.27% 0.004g	14.3% 0.23g	1.6g per day for Men 19-50 years
Omega 6	103% 17.5g	12% 2.05g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	23.5% 30.5g	52% 67.4g	130g per day for Men 19-50 years
Sugars	8.5% 6.17g	11.2% 8.12g	72.5g per day for Men 19-50 years	Limit added sugars in the diet to less than 10% of total calories [Guidelines 2020]
Fructose	0.22% 0.16g	4.56% 3.3g	72.5g per day for Men 19-50 years	≤50g/day or ~10% of energy has no deleterious effect on lipid and glucose control and of ≤100g/day does not influence body weight[PMC2991323]
Glucose	% 0.24g	% 2.35g	g per day for Men 19-50 years
Sucrose	% 5.6g	% 0g	g per day for Men 19-50 years
Fiber	46.6% 17.7g	15% 5.67g	38g per day for Men 19-50 years
Protein	53.5% 30g	27% 15g	56g per day for Men 19-50 years

Vitamins

	Almonds	Bread	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	24.2% 0.29mg	48.5% 0.58mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	124% 1.6mg	27.5% 0.36mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	32% 5.13mg	49.5% 7.92mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	13.4% 0.67mg	23.2% 1.16mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	15% 0.19mg	12% 0.16mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	269% 80.8μg	NA	30μg per day for Men 19-50 years	Biotin
Vitamin B9	15.6% 62.4μg	30% 120μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	0% 0mg	0.31% 0.28mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	242% 36.3mg	1.8% 0.27mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	5.8% 6.95μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Almonds	Bread	Recommended Dietary Allowance
Calcium	38% 381mg	17.7% 177mg	1000mg per day for Men 19-50 years
Copper	162% 1.46mg	23.3% 0.21mg	0.9mg per day for Men 19-50 years
Fluoride	NA	NA	4000μg per day for Men 19-50 years	Fluoride is a mineral that helps prevent tooth decay and helps keep your bones strong. [RDA]
Iron	65.7% 5.26mg	63.8% 5.1mg	8mg per day for Men 19-50 years
Magnesium	91% 383mg	14% 58mg	420mg per day for Men 19-50 years
Manganese	134% 3.1mg	63.2% 1.45mg	2.3mg per day for Men 19-50 years
Molybdenum	143% 64.2μg	NA	45μg per day for Men 19-50 years	Molybdenum is an essential trace element that is naturally present in many foods [RDA]
Phosphorus	97% 682mg	26% 183mg	700mg per day for Men 19-50 years
Potassium	30.6% 1039mg	5.88% 200mg	3400mg per day for Men 19-50 years
Selenium	10.6% 5.8μg	74.2% 41μg	55μg per day for Men 19-50 years
Sodium	0.094% 1.4mg	44.7% 670mg	1500mg per day for Men 19-50 years
Zinc	40.2% 4.42mg	13.4% 1.47mg	11mg per day for Men 19-50 years
Water	0.17% 6.25g	1.35% 50g	3700g per day for Men 19-50 years

Lets compare vitamin content per 5 ounces of Almonds vs Bread:

• Almonds have 4.5 times more Vitamin B2, 1.2 times more Vitamin B6 and 134.9 times more Vitamin E than Wheat Bread.
• While Wheat Bread contains 2 times more Vitamin B1, 1.5 times more Vitamin B3, 1.7 times more Vitamin B5, 1.9 times more Vitamin B9 and more Vitamin K than Almonds.
• Both Almonds as well as Wheat Bread have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C and Vitamin D in 5 oz.

Comparing minerals per 5 ounces for Almonds vs Bread:

• Almonds have 2.2 times more Calcium, 7 times more Copper, 6.6 times more Magnesium, 2.1 times more Manganese, 3.7 times more Phosphorus, 5.2 times more Potassium and 3 times more Zinc than Wheat Bread.
• While Wheat Bread contains 7 times more Selenium and 473 times more Sodium than Almonds.
• Both Almonds and Wheat Bread have similar amounts of Iron per 5 oz.

Comparison of macro-nutrients per 5 ounces:

• Almonds have 2.1 times more Energy, 11 times more Fat, 5.5 times more Saturated Fat, 8.5 times more Omega 6, 3.1 times more Fiber and 2 times more Protein than Wheat Bread.
• While Wheat Bread contains 53.7 times more Omega 3, 2.2 times more Carbohydrate, 1.3 times more Sugars and 21.2 times more Fructose than Almonds.
• Both Almonds as well as Wheat Bread have insufficient amounts of Cholesterol, Glucose and Sucrose in 5 oz.